CrossFit Twenty Pound Hammer – CrossFit


A: Warm-up (No Measure)

Rowing Technique


B: Metcon (Weight)

4 sets NFT:

DB step ups x 6-8/side, alternating

Bent over DB row x 8-12

FLR/FLRR x 60 sec.

*Score = step up weight/hand (not total). Record DB row weight & FLR/FLRR to notes


C: Metcon (Time)

For time:

500m row

Rest 60 sec.

400m row

Rest 60 sec.

300m row

Rest 60 sec.

200m row

Rest 60 sec.

100m row

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